WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Muscle & Power, YV2 Strength

    Pendlay row (alternate grip) 4x8 reps

  • Lepopäivä Workout

    Rest day - what did you do?

  • FUNCTIONAL 9.4.2022 Workout

    2 rounds: (60s. ON, 15s. OFF)

    1. Sled push
    2. Echo bike
    3. Box jump
    4. Walking lunges
    5. KBS
    6. Target burpee

  • Voima tempaus+Vapu+Vala pys 2s. Pohjassa Strength

    4 sarjaa
    -2+2+2 @60-65%

  • 10.06.2025 Workout

    Snatch

    A) Build to days heavy: 1 Power snatch + 1 OHS

    B) EMOM X6

    C) Snatch Pull

    • 3x1 @110-120% *rest 2min between

    Back Squat

    • 1x6 @70-75%
    • 2x4 @75-80%
    • 1x max reps @1.5x bodyweight

    Accessories

    A) 3 Sets Of:

    • 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
    • 10 DB Crush Press *rest as needed

    B) 3 Sets Of:

    • 10 DB Romanian DL *rest 90s
    • 10-15 Ring Push Up *rest as needed

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) 15 MB over shoulders
    2) 12 Reverse hypers
    3) 8 Ring rows
    4) Rest

  • 16.12.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • MAYFLY PRO TRACK Workout

    A,
    4 rounds for time of:
    8 Tempo Goblet Squats, pick load
    8 Tempo Ring Rows
    8 Tempo Stiff Leg Deadlifts, pick load
    8 Tempo Ring Push-ups
    Row, 750 m

    3 secs up and 3 secs down for all tempo movements.

    B,
    For quality:
    100 Band Pull Aparts
    100 Band Face Pulls
    50 Scap Pull-ups
    50 Scap Push-ups

    Accumulate the total reps.

  • 060122 Torstai Workout

    Mäkijuoksutreeni
    30min AMRAP
    Hill run with partner
    work : rest = 2:1

    Loppiaisen yhteistreeni Portti X CrossFit Turku järjestetään Pähkinämäellä, Kuralan sillan edustalla.
    Tulethan jo valmiiksi treenipaikalle omalla- tai kimppakyydillä. Kimppakyytiä voi sopia esim. Facebook-ryhmässä.

  • WOD Workout

    Every 5:00 for 30:00 (6 rounds)
    12 wallballs
    24 AKBS 53/35
    400m run